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Updated: May 5, 2025 Advice

8 Things I know about ... How to be mindful throughout the workday

By Paula Fitzpatrick

8) Set an intention for the workday. At the start of each day, before jumping into your to-do list, take a moment to set an intention for the day. For example, “May I experience joy in my work” or “May I support my customers or colleagues in my work.”

A woman with brown hair stands in front of a red background.
Paula Fitzpatrick is the director of the Center for Well-Being and a faculty affiliate in psychological sciences at Worcester Polytechnic Institute, a certified Mindfulness Institute of Emerging Adulthood meditation teacher, and a mindfulness-based stress reduction instructor.

7) Pause periodically throughout the day. Set a reminder to pause for one to three minutes every two hours. Pay attention to your breathing and bodily sensations, allow the mind to settle, and invite relaxation into any tight spaces within the body.

6) Appreciate nature. Spend a few minutes each day in nature and notice what you see, hear, smell, and feel. This could be walking from your car or train to your office, or taking a lunchtime walk in a park. Depending on your location, it might be as simple as looking up at the sky.

5) Use an everyday work cue as a reminder to breathe. Use the power of habit stacking to build mindful breathing throughout your workday. Each time you answer your telephone, respond to an email, jump on a Zoom call, or walk to a meeting, take two or three mindful breaths, noticing the physical sensation of breathing in your body. This helps you ground yourself in the present moment.

4) Eat your lunch mindfully. Choose to eat one or two lunches per week in silence, savoring the colors, sounds, smells, and flavors of the food. Or pause at the start of your lunch to express gratitude for your food and take three or four mindful bites, chew slowly, and enjoy the taste.

3) Connect with your colleagues. Having friends at work helps to boost well-being and work productivity. Take a few minutes each day to speak with close associates, preferably about topics not related to work.

2) Notice if you are rushing. When you are walking to a meeting, the restroom, or your car, notice if you are rushing. Explore if you can move without activating rushing energy.

1) Create a simple ritual to transition from work to home. As you are opening your door when you arrive at home, take a minute to mentally express gratitude for the comfort of your home.

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